Need help on putting together a bulking diet.

[GymJunkie]

Hey fam. Currently jumping on some gear and was looking to see if someone could help me out on putting together a 10 week bulking diet that i could follow to the T. Everything else i am great on putting together myself workout plan, gear, ect. But i really suck at putting together a diet plan i can follow on a daily basis. I eat pretty much anything. I just need something i can post up on my fridge and follow daily. If anyone can help i would greatly appreciate it. I will also keep them posted on all my progress and gains, if they would like. So can someone help a fellow brother out?

I'm 5'10''
190lbs
bodyfat %14 about

 

[Pharm_Fed]

Hey fam. Currently jumping on some gear and was looking to see if someone could help me out on putting together a 10 week bulking diet that i could follow to the T. Everything else i am great on putting together myself workout plan, gear, ect. But i really suck at putting together a diet plan i can follow on a daily basis. I eat pretty much anything. I just need something i can post up on my fridge and follow daily. If anyone can help i would greatly appreciate it. I will also keep them posted on all my progress and gains, if they would like. So can someone help a fellow brother out?

I'm 5'10''
190lbs
bodyfat %14 about

Everyone is going to have a different opinion because different things work for different people. Best bet is to hire someone.

Shelby Starnes - The Official Website - Shelby Starnes
Mountain Dog Diet - John Meadows - John Meadows
Phil Hernon - banner at bottom of page

Any of these three guys can help you figure our your body faster than you will on your own. Worth the investment.

 

[GymJunkie]

Everyone is going to have a different opinion because different things work for different people. Best bet is to hire someone.

Shelby Starnes - The Official Website - Shelby Starnes
Mountain Dog Diet - John Meadows - John Meadows
Phil Hernon - banner at bottom of page

Any of these three guys can help you figure our your body faster than you will on your own. Worth the investment.

Thank you brother I would love to be able to hire one of these guys but being that im expecting my fourth child right now the funds are kinda tight. But i am very grateful for the output God knows i would jump on this if the money was right.

 

[TheOtherOne55]

Bulking is eating more than maintenance.

I also wouldn't bulk if you are 14% bf.

 

[GymJunkie]

Bulking is eating more than maintenance.

I also wouldn't bulk if you are 14% bf.

Can you elaborate on that my brother? why would you not at 14% BD?

 

[Bobby Light]

Can you elaborate on that my brother? why would you not at 14% BD?

Well the word bulk generally means gaining weight (some fat too) in the name of gaining as much mass as possible. He's saying because your bodyfat is at 14% (which isn't high for maintenance at all) it may be best to just very gradually increase calories and gain muscle over a longer period of time than to do an all out "bulk" so that you don't end up getting your bodyfat higher than you'd like.

 

[mslmn]

I would get leaner first before bulking up, the leaner the better. The leaner you are, the more lean mass you would gain porpotionate to fat mass. Make sense?

 

[Jizzmo]

Can you elaborate on that my brother? why would you not at 14% BD?

because youre supposed to bulk when youre lean.
14% bf is flabby. think of where youll end up starting a bulk there.

 

[Stayinfit]

I tell guys to take the bodyweight they are at right now...multiply that by a certain number depending if they are meso, endo, ecto. That number is your maintenance calories. Add 250calories and eat that same amount for 2 weeks and see what happens. If you don't gain start adding 50 calories until you see weight gain. BTW, if you are 14% I would try and eat as clean as possible, no eating out, so that you don't put on too much fat.
Protein and carbs 40% and fats 20% Keep a journal. If you can't do any of this then I'd pack it in and just quit. I think a lot is about preparation, consistency. Good luck. BTW I'm no expert, I just take those numbers by what I've read here and there by some gurus on this board and I tell ya what...it seems to work...only with those that want to put the work in.

Your food bill will go up so if you are already struggling then I don't know what to tell ya.

 

[tkasch]

h

you sure dont need to hire anybody to tell you to eat more. start 400-500 over maintence then adjust accordingly. faster you gain weight, the more fat you ll gain.

 

[AmM]

Bulking is eating more than maintenance.

I also wouldn't bulk if you are 14% bf.

Agreed, get as low as you can in bf before bulking...diet down then bulk.

 

[Pharm_Fed]

you sure dont need to hire anybody to tell you to eat more. start 400-500 over maintence then adjust accordingly. faster you gain weight, the more fat you ll gain.

You think bulking is as simple as just eating more? I guess dieting is just eating less. Man if it's that simple what are all these people wasting money on nutritionists and experts for?

Got any pics?

 

[mytreefiddy]

You think bulking is as simple as just eating more? I guess dieting is just eating less. Man if it's that simple what are all these people wasting money on nutritionists and experts for?

Got any pics?

Got a GREAT point there Pharm... agreed 100%